Announcements:
Get your jump on all month!!
Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/
CROSSFIT
S&P Cycle: squat – pull –press–PULL– off
A. Power Clean + Hang Power Clean + Hang Squat Clean
12 mins to build to a heavy for the complex
B. AMRAP in 22 min:
12 wall balls (20/14)
12 hang power cleans (115/85)
12 box jumps (24/20)
12 cal airbike
A. 1 time through:
6 rounds Tabata ab wheel (for quality)
rest 1 min
6 rounds Tabata hollow rock (for quality)
rest 1min
6 rounds Tabata situps (for reps)
*you may start with either ab wheel or hollow rock, but everyone finishes with situps
B. 3 rounds:
10-12 single leg box squat @ 3211 each side
15 lateral band walk steps each direction
*for box squat, choose the lowest surface you can successfully squat to (big box > bench > small box…)
C. AMRAP in 15 min:
200m run
15 Hand release Push ups
15 DB burpee DL
40yds sled push
Class WOD
A: 215
B: 6 rds + 27 reps